2. Exercise time

3. The importance of rest and mentality

1 Suggestions on diet plan:

As we all know, eat medium rare and medium rare!

These three nutrients are very important in the process of gaining muscle and weight;

① protein: A person needs to be supplemented per kilogram of body weight 1g protein. If you are in the muscle training stage, you can eat 1.2g protein per kilogram of body weight, that is, a person of 50kg.

Need to add 50~60g protein every day.

② Carbohydrates:

Per kilogram of body weight,

It is recommended to consume 6g carbohydrates, for example, 50kg people need to consume 300g carbohydrates every day.

③ High quality fat:

When many babies hear that they are fat,

Impression is grease that will make you fat.

Actually, it's not. If you eat inferior fat, it will make you fat, so everyone should try to eat less fried food.

2 sports plan suggestions:

① Major muscle groups are dominant, supplemented by minor muscle groups:

Main muscle groups: back, chest and legs.

Small muscle groups: calf, arm, shoulder, waist and abdomen.

It is suggested to do two groups of warm-up with small weight first, and then weigh after stretching the muscles properly.

② Exercise time:

Beginners can exercise for about an hour and a half, and then control it within 1 hour.

If you train for too long, you will overtrain. It is suggested to adjust the strength according to your own situation in the future.

3 The importance of rest time:

Many people will ignore the importance of sleep.

Because muscle repair is mainly carried out during sleep, when we sleep, the body will release growth hormone to accelerate muscle growth. Note that muscles will not grow during training. So have a good rest and try to sleep for 8 hours every day.

4 the importance of maintaining a good attitude:

Fitness need not be blind, hard work is very important,

But mentality is also very important.

1. Don't feel inferior.

When we see that others are muscular, we don't have to feel inferior. They also exercise through their own persistence and efforts, so we can also exercise through persistence and finding the right way.

You can also exercise stronger and more stylish than them.

② Have confidence.

Be confident in the process of gaining muscle and weight. Without self-confidence, you will lose the motivation to keep fit. Everyone can have a perfect figure, which depends on whether you have a yearning for your strong muscles. Have confidence in yourself!